Vegan breakfast explosion

A plant based whole foods diet should be the basis of everyones nutrition - lots of vegetables and fruits, legumes, grains and beans, nuts, seeds and other healthy fats. If you come from a western country cheese and cold cuts are essentials for the breakfast table and are usually accompanied by some sort of eggs.

This vegan open-faced sandwich is the perfect plant based start into a productive day. The bread is a spelt-rye mixture and the olive paste gives a salty flavor. The Falafel provide the necessary proteins and fiber and with the avocado you get some filling healthy fats.

INGREDIENTS:

Falafel (10 small balls)

  • 1 can chickpeas
  • 2 Tbsp spelt flour
  • 1/4 onion, cut
  • 1-2 gloves garlic
  • 1 Tsp cayenne pepper
  • 1 Tsp curry powder
  • 1 Tsp turmeric
  • Salt and pepper to taste

Olive paste

  • 150g pitted black olives
  • 30g caperes
  • 1/2 lemon, juice
  • 1 Tbsp olive oil

Spelt-Rye Bread

  • 200g Spelt flour (whole grain)
  • 350g Rye flour (whole grain)
  • 2pck dry yeast
  • 350ml lukewarm water
  • 1 Tsp salt

 

INSTRUCTIONS

  1. Pre-heat oven at 180 Celsius
  2. For the bread, dissolve yeast in water and mix everything together. Kneed until you get a soft dough. Let raise for 2 hours.
  3. For the falafel, drain and rinse chickpeas. In food processor add chickpeas with all the remaining ingredients and blend well. Form little balls with your hands.
  4. For the olive paste, put all ingredients in a food processor and blend well
  5. From the bread dough form a loaf and let raise for another 30 minutes. Then bake for about 45 minutes.
  6. Heat some coconut oil in a frying pan and roast falafel gently from all sides.
  7. Top a piece of bread with some olive paste, avocado and falafel. (you can also take a whole grain wrap instead of the bread)

Another Barley medley

Well, barley got me hooked. That's why I created a new, very simple barley medley. It's prepared in less than 30minutes and packed with proteins, fibers and good fats. Even though barley is not gluten free, this meal is free of any animal products and boosts your carbonfood-print. The added lemon juice further helps the nutrient (especially the iron) absorption and gives a refreshing note.

All in all, this recipe is just a slight adaption of my Sweet n' Sour Barley but yet another great meal to prep for the week. Of course, if you like to get a gluten free version, just replace the barley with buckwheat and Ta Da!

For gluten free version, replace barley with buckwheat or brown rice.

For gluten free version, replace barley with buckwheat or brown rice.

INGREDIENTS (1 Serving)

  • 60g raw barley (soaked over night for easier digestion)
  • 100g frozen green peas
  • 60g Edamame beans (frozen, no skin)
  • 1/2 Avocado
  • 1 lime, juice
  • Salt and Pepper to taste

INSTRUCTION:

  1. Cook barley with three times water (appr. 30 minutes)
  2. In the mean time, bring some water to boil and poor over frozen Edamame and let soak until soft
  3. Heat frozen green peas in a sauce pan, add some water if necessary.
  4. Peal avocado and cut into chunks
  5. Mix everything together, add lime juice, salt and pepper (other seasoning could be paprika powder, turmeric, basil, oregano etc)

Three kind of Bliss Balls

Bliss balls are a great way to still those sweet cravings without having to worry about added sugar. You can either create them as an energy ball for you pre-workout boost or as a protein ball for post-workout recovery or late night snack. All you need is a really good food chopper - I can recommend Philips Chopper HR1398 with 500W.

From left to right: Spirulina balls, coconut butter balls and chocolate protein balls.

Coconut butter balls

INGREDIENTS

  • 10 Dates (80g)
  • 100g Almonds
  • 2 Tbsp Coconut butter

Spirulina balls

INGREDIENTS

  • 10 dates (80g)
  • 100g Almonds
  • Tbsp Spirulina powder

INSTRUCTION

  1. Blend everything with a good food chopper
  2. Make little balls and keep in fridge. If dough is too dry, add some almond milk

Chocolate protein balls

INGREDIENTS

  • 60g Whey protein powder vanilla flavour (I used this one from Myprotein)
  • 30g Coconut flour
  • 10g Cacao powder unsweetened
  • 10g mixed seeds (sesame and pumpkin)
  • 10g Cacao nibs unsweetened
  • 100ml Almond milk

INSTRUCTION

  1. Mix everything in a bowl and kneed with your hands until you get a dough
  2. Form small balls with your hands and turn in raw cacao powder
  3. Keep in fridge

Protein Kaiserschmarrn

As an Austrian my mother used to make Kaiserschmarrn with lots of sugar and topped with even more jam and cream. So I thought why not try to get a protein packed, sugar free version of this traditional Austrian dish. I found a great recipe on justget.fit  It's still rather high in calories, so I'd recommend to have it for breakfast instead of dessert.

INGREDIENTS

  • 1 fresh banana
  • 2 eggs
  • 20g protein powder
  • 1 tsp baking soda
  • 1 Tsp coconut oil
  • blueberries and greek yogurt

INSTRUCTION

  1. Blend banana, eggs, protein powder and baking soda
  2. Heat coconut oil and pour batter into pan
  3. Let it slowly set, then make small flakes with a wooden spoon
  4. Top with blueberries and greek yogurt

If you prefer to have pancakes - just add the batter in small portions and fry until you get some small bubbles in the middle.